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Date: 14.11.2018, 10:28 / Views: 32595
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A boxing workout can increase endurance, strength and speed. Although boxing workouts can be cruel and intense, the risk is worth the reward.

Boxing workouts can consist of:

  • Jumping rope
  • Shadow boxing
  • Heavy bag
  • Speed bag
  • Sparring
  • Weight training
  • Running
  • Etc.

What is the best boxing workout? Be specific.

What are some of the benefits of following a boxing routine?

Do you think boxers should stay away from weight training, or is that just an old school myth?

Bonus Question: Have you ever followed a boxing workout? If so, how were the results?

Show off your knowledge to the world!

The Winners:

1. RC26 View Profile
2. bigcalves
3. Live4this13


1st place - 80′s workout clothes men photo 75 in store credit.

1st Place - RC26

Contact This Author. If you're looking to get into shape and back up your physique, then look further. In this article, I will reveal the best boxing workout that is guaranteed to whip you into fighting shape.


What is the best boxing workout? Be specific.

Boxing is approximately 80% anaerobic and 20% aerobic, which is why I included interval training along with cardio and weight training. This workout combines strength, power, speed, agility and quickness all into one to ensure you're a well-balanced fighter.

If you're not looking to become a boxer, you will need all of these things for self defense and it can help you become a better athlete in your sport.

Before getting into the actual workout, let me photo go over the activities and exercises you will utilize in your workouts.

Jumping Rope:

This popular form of cardio will reduce your body fat while providing a fun and intense workout. There are many other benefits of that are vital for a boxer including improved coordination, quickness, endurance, agility, and footwork.

There are many types of different jump rope skipping styles, but here are the three you will need.

Running In Place:

Remain stationary spot while lifting the knees high with each turn of the rope. This is the basic and easiest style of jumping rope.

Running In Place.
Double Unders:

Make two turns of the rope for every one jump. This style is more difficult to learn so use it only when you have mastered the running in place style.

rope rope rope
Double Unders.

Cross the arms at the elbows on the descending swing of the rope and jump through the loop. Uncross the arms on the next descending swing and repeat the process. This style is great when looking for a challenging way of jumping rope.

rope rope

Beginners looking to jump rope need to be patient, because it takes time to build your skills. If you tend to trip on the rope, don't become frustrated, just relax and try it again. Overtime, you will find it easy to jump rope and your skills will improve.

Shadow Boxing:

This is often performed as a warm-up before using the heavy bag. What you do is punch in the air using the reflection in the mirror as your opponent. Then perform some joint rotation exercises.

rope rope
Shadow Boxing.

Heavy Bag:

The heavy bag has been around for a long time because it has helped boxers improve their overall skills without the need of a partner. This is also good for beginners, since it will get them ready for sparring.

The heavy bag has many benefits, and they are listed below.

Increase Aerobic Endurance:

Training with the heavy bag with maximum intensity increases your aerobic endurance. Divide the training into 3 five minute rounds where you look to throw as many punches as possible.

Increase Punching Power:

The heavy bag is the perfect tool for boxers to work on their punching power and technique. Beginners can learn to use the correct muscles when punching such as the shoulders, arms, chest, back, waist and legs. Keep in mind that the power first comes from the legs, then your waist which is your core shifts that power to your upper body.

Improve Coordination:

Throwing combinations and circling the bag will help your coordination. You will also improve your posture and your movements.

Improve Boxing Technique:

Try to perfect your stance and your punches when using the heavy bag. You will notice your techniques will greatly improve in a short period of time, and then you will be ready for sparring.

Improve Shape:

The heavy bag is an excellent form of cardio that will shred away excess body fat. Mix the heavy bag with jumping rope and you will be in tremendous shape.


Many individuals have trouble learning the correct stance and footwork, so here is a brief explanation of the popular orthodox stance.

  1. Stand with your feet about shoulder width apart
  2. Take a step forward with your left foot
  3. Your right foot should be kept at a 45 degree angle
  4. Shift your weight to the balls of your feet
  5. To keep proper balance, distribute your weight equally between your feet
  6. Keep your knees slightly bent
  7. Tuck your elbows to your sides
  8. Place your fists at cheekbone level
  9. Place your chin down and look up
  10. Roll your shoulders slightly forward

Stance & Footwork.

Below is a list of some of the punches you can try on the heavy bag.

Jab - A rapid straight punch thrown with the lead hand. The movement begins with a slight turn of the hips and waist followed by a straight punch.


Cross - A straight punch thrown with the rear hand, while the lead hand is tucked against the jaw to protect the chin.

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